45 Degrees Reverse Hyperextension

Muscles worked

Setup

1. Face the 45-degree hyperextension bench and lie prone with your hips positioned at the very edge of the pad so your legs can move freely without obstruction.
2. Firmly grasp the handles or the front frame of the bench to stabilize your upper body and prevent sliding.
3. Start with your legs hanging straight down toward the floor, feet together and knees slightly soft but not bent.

How to do it

1. Exhale as you lift your legs upward by squeezing your glutes and hamstrings until your legs are roughly in line with your torso.
2. Hold the peak contraction at the top for one second, focusing on a maximum glute squeeze.
3. Inhale as you slowly lower your legs back to the starting position using a controlled 3-second eccentric phase.
4. Maintain a steady tempo, avoiding the use of momentum or swinging to lift the weight of your legs.

Form checklist

• Keep your head and neck in a neutral position, looking slightly down or forward.
• Stop the movement once your legs are level with your torso to avoid excessive lumbar hyperextension.
• Ensure your hips stay in contact with the pad throughout the entire range of motion.
• Keep your core braced as if preparing for a punch to protect your lower back.

Pro tips

• Focus on 'pushing' your hips into the pad to better isolate the glutes and minimize the involvement of the lower back.
• To increase hamstring engagement, keep your toes pointed toward your shins (dorsiflexion) throughout the set.

Make it harder

• Hold a small dumbbell or medicine ball between your feet to add external resistance.
• Perform the movement unilaterally (one leg at a time) to increase the stability demand and address muscle imbalances.

Frequently asked

What muscles does the 45 degrees reverse hyperextension work?

The 45 degrees reverse hyperextension primarily targets the erector spinae, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the 45 degrees reverse hyperextension?

The 45 degrees reverse hyperextension requires no equipment — just your body weight.

Is the 45 degrees reverse hyperextension good for beginners?

The 45 degrees reverse hyperextension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• Bent Over Knee RotationBeginner · erector spinae, glutes, and hamstrings
• Bridge Yoga Pose Setu Bandha SarvangasanaBeginner · erector spinae, glutes, and hamstrings
• Reverse Hyperextension On BoxIntermediate · erector spinae, glutes, and hamstrings